For Boomers in the prime of their lives and (ahem) middle-age, recent evidence reveals it is never too late to make a difference in your heart health. Two different studies revealed similarities in outcome when it came to making a few lifestyle changes.

Dr. Dana King, a professor of family medicine at the Medical University of South Carolina, led a recent study evaluating adopting healthy habits in middle age and the effects on the heart. Calling it the “turning back the clock study,” participants included 16,000 men and women ages 45-64. Researchers studied four specific heart healthy habits. These included:

• Eating at least five servings of fruit and vegetables a day
• Exercising at least 2.5 hours a week
• Maintaining a healthy weight
• Not smoking

After four years of follow up, results revealed those adopting the four habits were 40% less likely to die and 35% less likely to suffer heart problems than those not adopting the habits. Results also showed that even with modest lifestyle changes implemented after 45 years of age, the impact was beneficial.

A similar study was performed at Harvard School of Public Health. Led by Stephanie Chiuve, a research associate, the study, which ran from 1986-2002, included close to 43,000 middle-age and older men (ages 40-75) participating in the Health Professionals Follow-up Study. The goal was to assess if a healthy lifestyle correlated with a reduced risk of heart disease, even among individuals taking anti-hypertensive or cholesterol reduction medication.

Participants did not have chronic heart disease at the onset of the study. The researchers analyzed similar lifestyle parameters to Dr. King's study, with a few additions. "We looked at whether the diet was rich in not only fruits and vegetables but also whole grains, fish, chicken and other poultry and unsaturated fats - like vegetable oils and nuts," Chiuve said. Other factors included whether participants were smokers, incorporated moderate exercise 3.5 hours per week, consumed alcohol in moderation, and maintained a healthy body weight.

Results revealed that those men with healthy habits had a lower risk of heart disease compared to those who did not change their overall number of healthy habits. "For each additional habit you added, the benefit increased… men who adopted one healthy habit had a 54% lower risk of heart disease, for instance, while those who embraced four had a 78% reduction risk... and those who followed all five, had an 87% lower risk of heart disease that the men who followed none," according to Chiuve. Even though this study did not include women, Chiuve feels that results would also apply to them.

These two large studies reflect data that even the smallest of lifestyle changes can have a positive impact on our health. Changes made were not necessarily dramatic and did not require a rigid regimen.

A key to long term success is adopting habits that will work with your particular lifestyle. Incorporating them slowly and “testing them out” for reality in your life is important. It’s not about expensive fads or programs that come and go. It’s about taking care of you for life.

Sources

Doheny, K. Get healthy: Your middle-aged heart will thank you. http://www.healthday.com/Article.asp?AID=612909. Accessed July 29, 2008.

King DE, Mainous A, Geesey ME. Turning back the clock: Adopting a healthy lifestyle in middle age. The American Journal of Medicine. 2007; 120: 598-603.

Chiuve, SE, McCullough ML. Sacks FM, Rimm EB. Healthy lifestyle factors in the primary prevention of coronary heart disease among men. Benefits among user and nonusers of lipid lowering anti-hypertensive medications. Circulation, 2006; 114 (2): 160-167.